Strength training is one of the most effective ways to ensure we stay active and independent, especially as we get older. Our bodies naturally lose muscle mass, strength and function over time, a condition known as sarcopenia. From around age 30, our muscle mass declines by roughly 3-8% per decade, with the rate increasing after we the reach the age of 60 (Volpi et al. 2004).
Regular strength training can help slow this decline, reduce frailty and help you to continue to participate in everyday activities, like climbing stairs or doing the gardening. Progressive strength training has also been found to help retain motor function as we get older (Mayer et al. 2011).
Physical & mental health benefits of strength training
Strength training not only helps to prevent and manage age-related conditions but can also help improve your health, both physically and mentally. Continuous strength training can help to maintain or even reverse bone density, which can reduce the risk of osteoporosis and fractures.
Alongside your physical health, strength training also supports your mental well-being by releasing endorphins to boost mood and confidence. Consistent training can also help support brain health, improve memory and help slow age-related cognitive decline (like dementia) (Bowman 2024). Having trouble sleeping at night? Strength training has been found to improve your sleep quality, allowing your body to properly repair and regenerate so that you have high levels of energy to kickstart each day (Ferris et al. 2005).
Why does strength matter in everyday life?
Building strength helps improve balance and mobility, which are essential for everyday activities. Strengthening your core and lower body supports better balance, which is needed for walking, standing and going up and down stairs. When you strengthen the muscles that support your joints, mobility can improve, making it easier to bend, reach and get in and out of a chair.
Whether you’re walking the dog, playing tennis. or enjoying weekend adventures, strength training helps you stay strong and protect your ability to move and live independently.
At Kieser, we combine clinical knowledge with evidence-based strength training to help you feel stronger, more confident and build strength for life.
Ready to start training? View our Kieser locations and book your initial consultation at a clinic near you.
